Friday 10/31

Skill:

Snatch

Wod:

Amrap 12

7 power snatch 115/75

14 toes to bar

200m run

NBCF Competitors

WOD- 135/95

Turn up aftermath 

Thursday 10/31

"Turn up Thursday "

Wednesday 10/29

Strength:
7 x 3 speed deadlifts

WOD:
"Diane"

Kirbie Humble 

Tuesday 10/28

Skill: 
OHS and Handstand hold

WOD:
3rft
15 OHS
30 Abmat sit ups
45 double unders

Monday 10/27

Strength:

Emom 10

Even: 5 strict press - add 5#

Odd: 20 air squats

Wod:

For time

21-15-9

KBS 53/35

Pull ups

400m run after each

NBCF Competitors 

WOD- KBS 70/53 and C2B

Friday 10/24

Strength:

Deadlift 5 x 3 climbing 

Wod:

"Karen"

Thursday 10/23

Strength:
Strict Press 3 x 5 across add 5#
Bent over row 3 x 5 across

WOD:
AMRAP 9
20 kbs 53/35
15 pull ups
10 ring dips

NBCF competitors
Strength: split jerk 5 x 3

WOD: strict pull ups

Wednesday 10/22

Partner WOD
For time

80 Clean and Jerks

Pick your weight and go hard!!

Tuesday 10/21

Skill - 

Pull ups 7 x 5

Or

Muscle ups 6 x 4

WOD:

For time

14-12-10-8-6-4-2

Burpees box jump 24/20

Knees to Elbow

Monday 10/20

Strength:
Back squat 5 x 5 across

WOD:
For time:
400 m run
100 double unders
80 air squats
400 m run
60 push ups
40 deadlifts 115/75
400 m run
20 power cleans 115/75
10 shoulder to overhead

NBCF competitors:
WOD- 135/95

Sheah Bodle

Friday 10/17

Strength:
Front squat 5 x 3

WOD:
"Isabel "

Mikey Adams 

Thursday 10/16

Strength:
Push Jerk 5 x 3 climbing

WOD:
7 RFT
200m run
10 Burpees
10 pull ups
Rest 1 min

NBCF Competitors
WOD- Max effort muscle ups

John Arcana 

Wednesday 10/15

Strength:

6 sets

Back rack walking lunge x 10

Tire flips x 5

WOD:

Amrap10

5 Deadlift @ 225/155

15 box jump @ 24/20

NBCF Competitors

WOD: Box 30/24

Tuesday 10/14

Core- Tabata

Hollow hold, hollow rock, arch hold, superman

WOD:

4 RFT

18 Wallballs 20/14

15 pull ups

12 KBS 53/35

9 Hspu 

NBCF Competitors

WOD - KB 70/53

Monday 10/13

Strength/Skill:

Strict Press 5 x 5 across

w/ 20 perfect air squats after each set

WOD:

3 RFT

50 double unders

10 squat cleans 115/75

NBCF Competitors

WOD: 135/95

David Beadle

Friday 10/10

Strength:
Thrusters 5-5-3-3-1-1

WOD:
AMRAP 12
3 muscle ups (9 pull ups, 9 dips)
9 thrusters @ 95/65
15 box jumps 24/20

Cody Kolander 

Thursday 10/9

Strength:
1 rep Max hang power clean

WOD:
For Time
100 double unders
50 kbs 53/35
25 hang power clean & jerk 115/75

Wednesday 10/8

Strength:

Push Press 5 x 5 across

WOD:

Amrap 20

5 HSPU

10 Burpees

15 Wallballs 20/14

Run 200m

NBCF Competitors

WOD: deficit Hspu 

Tuesday 10/7

Skill:
Emom 10
Even:  handstand hold 15-30 sec
Odd:  hollow rocks 15-30 sec

WOD:
20-15-10-5
Power Snatch @ 95/65
Pull ups

NBCF competitors:
WOD: same with c2b

John Arcana 

Monday 10/6

Strength:

Back Squat 3 x 6 @ 67%

WOD: with Partner

For time or amrap15

50 KBS @ 53/35

100 DU or 200 singles

50 HR push ups

100 Goblet Squats

50 HR Push ups

100 DU or 200 singles

50 KBS

NBCF Competitors

Guys - Ring Dips

Both - Front squat 115/75

Friday 10/3

Strength:

Clean and Jerk

Go heavy, if you feel a max go for it

WOD:

21-15-9

Clean @ 135/95

Pull ups

NBCF:

WOD: squat clean

Thursday 10/2

Strength:
Core

WOD:
8 rounds for Max reps

In a 2:00 window,

Run 200m
Then- Max effort
Odd rounds burpees
Even rounds mountain climbers

Rest 1 min between rounds

Paula Young